How to Build Sexier Calves

It’s a mistake to neglect the calves, as they play a large role in posture and joint health, not to mention that a pair of well-formed calves is sure to turn heads.

On the other hand, there are many women who are not genetically gifted in this area even after many years of using the calf machines at the gym. If you fall into this group, then this article is definitely for you.

In my research on calf routines and the science behind what it takes to see change in the lower leg area there are some fundamental points that you should note.

Our calves are made up of two muscles: gastrocnemius and soleus. These two muscles work together to plantarflex the ankle, which is the action of pointing your toes downward. Gastrocnemius also helps other muscles to flex the knee, bringing the calf toward the back of the thigh.

10 tips on how to get the best out of your calf workout: Because you can hit the soleus best when you’re sitting down, you’ll want to include seated exercises in your calf workout. Do both double- and single-leg seated calf raises to train this muscle.

To best involve the gastroc muscle, do single- or double-leg standing calf raises.

You can do them on flat ground, or off a ledge for added difficulty.

Prior to doing your calf routine I recommend using the treadmill at a steep incline which encourages more calf muscle engagement and is a way to functionally stretch the calves. The Stairmaster is my go-to for legs and butt but if you want to work your calves, this works great, too. Don’t set the pace as fast as you normally would and make sure you do all of the steps on your toes to work your calves After warming up on the treadmill, jumping rope is the ultimate calf pre-workout. Stay on your toes and your calves will be burning within the first 3 minutes of your jump! Jumping rope is also fun and provides cardio benefits as well.

When performing any calf movement, try to complete it slow and deliberate to eradicate any tendon involvement. The Achilles tendon that runs from the rear of the ankle is considerably strong and will take all the pressure from the muscle if this movement is performed to quickly fearing the muscle will tear, thus protecting it.

Try to focus most of your weight throughout the ball of your foot to direct the resistance straight onto the calve muscle. Point the toes out if you need to isolate the outer calve. Point them in to isolate the inner calf.

Following each set do bodyweight standing calf raises from the floor till it burns, this will encourage blood flow to under developed areas and thus grow new sexy muscle.

Vary the number reps, weights, and sets. For example, you can do four sets of 6-8 reps with heavier weight and 15-25 with moderate weight for 3 sets. Try to do supersets between standing and seated calf raises. Drop sets work good too for that extreme pump that will be sure to overload the system and force the necessary change to take place in your favour.